Monday 16th – Sunday 22nd

 

Monday 16th – Sunday 22nd

  July 15, 2018

Monday:

20 burpees 
3 rounds of:
200m run
15 dB step overs (20/12)
20 burpees
3 rounds of:
15/10 cal bike
15 wall balls
20 burpees: 
3 rounds of:
15/10 cal ski/row
15 goblet squats (24/16)
20 burpees 
 
Finisher:
60s long arm plank 
60s rest 
X8
 
Tuesday:
A.
6 mins on 2 mins rest X 4 rounds 
200m run 
15 down ups 
15 dB front sq (22.5/15)
*pick up where you left off*
 
B. 
choose 2 machines of death, either bike/ski/row
20 seconds max effort cals on machine 1,
40sec rest 
20s max effort cal ski machine 2,
40s rest 
4 rounds of each (8mins) 
(Share machines with people)
 
Friday:
30 cal bike
30 wall balls 
400m run 
30 down ups 
4 rounds for time 
 
B. 
Abbbbbsssss – coaches choice
 
Saturday:
In pairs:
Partner 400m run, with a wall ball change as needed
I go you go 10 burpees for 100 reps – total
400m run with wall ball
I go you go 10 Box jumps for 100 reps
400m run with wall balls 
I go you go 10 wall balls for 100 reps 
400m run with wall balls
I go you go 10 dB front squats for 100 reps 
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